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Dumbbell Concentration Curl Strength Standards for Men and Women

Discover how your Dumbbell Concentration Curl performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Dumbbell Concentration Curl Strength Level

Calculate Your Dumbbell Concentration Curl Strength

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Dumbbell Concentration Curl Weight Standards

Compare your Dumbbell Concentration Curl performance to these weight standards and see where you stand.

LevelWeight
Beginner25 lbs
Novice39 lbs
Intermediate58 lbs
Advanced83 lbs
Elite111 lbs

Dumbbell Concentration Curl Bodyweight Ratio Standards

See how your Dumbbell Concentration Curl strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.30
Advanced0.45
Elite0.60
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.45

Dumbbell Concentration Curl Standards by Bodyweight

Find the Dumbbell Concentration Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs18 lbs28 lbs43 lbs62 lbs85 lbs
120 lbs19 lbs30 lbs46 lbs66 lbs90 lbs
130 lbs20 lbs32 lbs48 lbs69 lbs94 lbs
140 lbs22 lbs34 lbs51 lbs73 lbs98 lbs
150 lbs23 lbs36 lbs54 lbs76 lbs102 lbs
160 lbs25 lbs38 lbs56 lbs79 lbs105 lbs
170 lbs26 lbs40 lbs58 lbs82 lbs109 lbs
180 lbs27 lbs41 lbs61 lbs85 lbs112 lbs
190 lbs28 lbs43 lbs63 lbs87 lbs115 lbs
200 lbs30 lbs45 lbs65 lbs90 lbs118 lbs
210 lbs31 lbs46 lbs67 lbs92 lbs121 lbs
220 lbs32 lbs48 lbs69 lbs95 lbs124 lbs
230 lbs33 lbs50 lbs71 lbs97 lbs126 lbs
240 lbs35 lbs51 lbs73 lbs99 lbs129 lbs
250 lbs36 lbs53 lbs75 lbs102 lbs132 lbs
260 lbs37 lbs54 lbs77 lbs104 lbs134 lbs
270 lbs38 lbs56 lbs78 lbs106 lbs136 lbs
280 lbs39 lbs57 lbs80 lbs108 lbs139 lbs
290 lbs40 lbs58 lbs82 lbs110 lbs141 lbs
300 lbs41 lbs60 lbs84 lbs112 lbs143 lbs
310 lbs42 lbs61 lbs85 lbs114 lbs145 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs15 lbs21 lbs31 lbs44 lbs59 lbs
100 lbs16 lbs23 lbs33 lbs46 lbs62 lbs
110 lbs17 lbs24 lbs35 lbs48 lbs64 lbs
120 lbs17 lbs25 lbs36 lbs50 lbs67 lbs
130 lbs18 lbs26 lbs38 lbs52 lbs69 lbs
140 lbs19 lbs27 lbs39 lbs54 lbs71 lbs
150 lbs20 lbs28 lbs41 lbs56 lbs73 lbs
160 lbs20 lbs30 lbs42 lbs57 lbs75 lbs
170 lbs21 lbs31 lbs43 lbs59 lbs77 lbs
180 lbs22 lbs31 lbs44 lbs60 lbs79 lbs
190 lbs23 lbs32 lbs46 lbs62 lbs80 lbs
200 lbs23 lbs33 lbs47 lbs63 lbs82 lbs
210 lbs24 lbs34 lbs48 lbs65 lbs83 lbs
220 lbs25 lbs35 lbs49 lbs66 lbs85 lbs
230 lbs25 lbs36 lbs50 lbs67 lbs86 lbs
240 lbs26 lbs37 lbs51 lbs68 lbs88 lbs
250 lbs26 lbs37 lbs52 lbs69 lbs89 lbs
260 lbs27 lbs38 lbs53 lbs70 lbs90 lbs

Dumbbell Concentration Curl Standards by Age

Discover how Dumbbell Concentration Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1523 lbs35 lbs51 lbs72 lbs96 lbs
2024 lbs38 lbs57 lbs81 lbs109 lbs
2525 lbs39 lbs58 lbs83 lbs111 lbs
3025 lbs39 lbs58 lbs83 lbs111 lbs
3525 lbs39 lbs58 lbs83 lbs111 lbs
4025 lbs39 lbs58 lbs83 lbs111 lbs
4524 lbs37 lbs56 lbs79 lbs106 lbs
5023 lbs36 lbs53 lbs75 lbs100 lbs
5522 lbs34 lbs50 lbs70 lbs93 lbs
6021 lbs32 lbs46 lbs65 lbs86 lbs
6520 lbs30 lbs43 lbs60 lbs79 lbs
7019 lbs28 lbs40 lbs55 lbs72 lbs
7518 lbs26 lbs36 lbs50 lbs65 lbs
8017 lbs24 lbs34 lbs46 lbs59 lbs
8516 lbs23 lbs31 lbs42 lbs54 lbs
9016 lbs21 lbs29 lbs39 lbs50 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1517 lbs25 lbs35 lbs49 lbs64 lbs
2019 lbs27 lbs39 lbs54 lbs71 lbs
2519 lbs27 lbs40 lbs55 lbs73 lbs
3019 lbs27 lbs40 lbs55 lbs73 lbs
3519 lbs27 lbs40 lbs55 lbs73 lbs
4019 lbs27 lbs40 lbs55 lbs73 lbs
4518 lbs27 lbs38 lbs53 lbs70 lbs
5018 lbs25 lbs36 lbs50 lbs66 lbs
5517 lbs24 lbs34 lbs47 lbs62 lbs
6017 lbs23 lbs32 lbs44 lbs57 lbs
6516 lbs22 lbs30 lbs41 lbs53 lbs
7015 lbs21 lbs28 lbs38 lbs48 lbs
7515 lbs19 lbs26 lbs35 lbs44 lbs
8014 lbs18 lbs24 lbs32 lbs41 lbs
8514 lbs18 lbs23 lbs30 lbs38 lbs
9013 lbs17 lbs22 lbs28 lbs35 lbs

Dumbbell Concentration Curl Overview

The Dumbbell Concentration Curl is a targeted bicep exercise that isolates and strengthens the biceps by focusing on controlled, concentrated movements.

Muscles Worked

Equipment Needed

Dumbbell, Bench

How To Perform the Dumbbell Concentration Curl

  1. Sit on a bench with your legs spread, knees bent, and feet flat on the floor.
  2. Hold a dumbbell in one hand, with your arm extended down and the back of your upper arm resting against your inner thigh.
  3. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your bicep.
  4. Pause briefly at the top of the curl, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of reps, then switch arms.
  6. Breathe out as you curl the weight up and breathe in as you lower it down.

Want to perfect your form? Check out our detailed guide on Dumbbell Concentration Curl for proper technique and tips.

Pro Tips for Dumbbell Concentration Curl

  • Keep your upper arm stationary to maximize bicep isolation.
  • Control the weight throughout the movement to maintain tension on the bicep.
  • Avoid using momentum by swinging the weight; focus on slow and controlled reps.
  • Ensure a full range of motion for optimal muscle activation.
  • If you experience any discomfort in your elbow or wrist, reduce the weight or stop the exercise.

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